There are many possible reasons you’re not getting a full eight hours of sleep. Having tinnitus, a symptom of an underlying disease that causes you to hear a buzzing, clicking, humming or roaring sound that is not present in your environment, can make getting a good night’s sleep especially hard.
Below are our tips to help those with tinnitus fall asleep faster, stay asleep longer and improve the quality of sleep they are getting.
Improve Your Sleep Hygiene
Good sleep hygiene includes having a bedroom environment and daily routine that promotes consistent and uninterrupted sleep. This involves keeping a stable sleep schedule, creating a comfortable bedroom, following a relaxing bedtime routine and building healthy habits.
Use Sound Masking
Playing background noises set to a volume just below your tinnitus can help you ignore your tinnitus when trying to fall asleep. And if you cannot drown out the sound of your tinnitus, you can use sound masking to create a wall of sound that blocks out other noises that can wake you up.
Sound masking also prevents you from waking up to silence, which can be troublesome for those with tinnitus.
There are a number of sounds you can use for sound masking, including:
- Ambient music
- White noise
- Nature sounds
- Desk fan
If you find the sound of Santa Ynez Falls is relaxing while out for a walk, you may want to try listening to something similar when falling asleep.
You can purchase a designated sound masking device or simply connect your phone to a Bluetooth speaker and play one of the many sound therapy apps available for purchase.
Write Down Your Thoughts
Many people with tinnitus also experience anxiety. Anxiety can make it hard for you to fall asleep, with thoughts racing through your brain.
One way experts recommend to quiet your thoughts is to take a few minutes before you go to bed and write down your thoughts on a piece of paper. Many find that when they have safely written down their ideas, they can go asleep more easily as their thoughts are released from their mind.
Be Aware of Your Screens
Melatonin is a naturally occurring hormone that tells your body it is time to go to sleep. When looking at your cellphone or other devices with screens, your body can mistake the blue light for sunlight, which tells your body to stop secreting melatonin.
The best way to prevent this from happening is to limit your screen time. Experts suggest turning off or putting away your devices at least 90 minutes before you go to bed.
To learn more about tinnitus or to schedule an appointment with a tinnitus expert, contact Torrance Audiology today.